A1. Box Squat 4 x 3

3 Box Squat
3 Box Squat
3 Box Squat
3 Box Squat

A2. Back Rack Hold 4 x 15-20 Seconds

Back Rack Hold
Back Rack Hold
Back Rack Hold
Back Rack Hold

B. 12 minute AMRAP of Sandbag Over Shoulders and Single-Arm Dumbbell Overhead Carries

2 Sandbag Over Shoulder
Single-Arm Dumbbell Overhead Carry

Teams of 3-4
Work in Congaline
Rest as needed

A. Rowing intervals

A) 6x 500m row @ 2k pace
Rest 1:1
B) Into 2k row @5-10 sec slower than your PR 2k pace

TC:40 min

i.e: 2k row PR: 8 min
Pace for A): 2:00/500m
Pace for B): 2:05-2:10/500m

A. Rope climbs

15 min skill practice:
-> practice footwork
+standing up
-> jump to the rope and tuck up
+ footwork
+pull yourself up
-> ropeclimb

Every 3 min for 12 min:
5/5 Single arm rows
5-10 paralett push up
5-10 hanging leg/knee raises
Into Max effort dead Hang

A. Skill

For 10 min work on butterfly (C2B) + and Handstandwalk

Or

10 rounds of:
5-10 C2B + 5-10m HS-walk
rest 30sec.

B. Endurance

EMOM24 (8 sets)
1. 200/150m Row (hard pace)
2. 8-10 Burpee broadjumps
3. 8-10 lanes Shuttle run (10m = 1 rep)

A. 2 Hang Power Snatch + 2 Overhead Squats 10 x 1

1 2 Hang Power Snatch + 2 Overhead Squats
1 2 Hang Power Snatch + 2 Overhead Squats
1 2 Hang Power Snatch + 2 Overhead Squats
1 2 Hang Power Snatch + 2 Overhead Squats
1 2 Hang Power Snatch + 2 Overhead Squats
1 2 Hang Power Snatch + 2 Overhead Squats
1 2 Hang Power Snatch + 2 Overhead Squats
1 2 Hang Power Snatch + 2 Overhead Squats
1 2 Hang Power Snatch + 2 Overhead Squats
1 2 Hang Power Snatch + 2 Overhead Squats

Work in a 15min Window.
Start at first weight after empty bar and work up in weight but prioritize form!

B. Barbell Cycling

12min EMOM
1. 20sec. DU´s + 5-15 air Squats
2. 5-8 Hang Power Snatches

A1. Shoulder Press 4 x 5

5 Shoulder Press
5 Shoulder Press
5 Shoulder Press
5 Shoulder Press

A2. 3-Point Dumbbell Row 4 x 6-8

6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row
6-8 3-Point Dumbbell Row

B. MetCon

14min AMRAP of:
8cal Echo Bike
10 double DB-P. Cleans
12 Air Squats